Feb 18

A.    Snatch Balance

    1x3 65%

    1x2 70%

    1x2 75%

    3x1 80%

    2x1 85%

    (can go up if feeling fast with the catch in the bottom)

80,85,90,95,100,105,110,115,120 miss, 120,120 PR

115#

120#

   

B.    Snatch Comp Pull

    1x3 85%

    1x2 90%

    1x2 95%

    1x2 100%

    1x1 105%

    1x1 110%

105, 110, 115, 125, 130, 140

Next time heels down when arms pull

130#

140#

C.    Paused Back Squat

    180#        Paused first rep + Max Reps     Max 12 Minutes

6 - not a very noble pause

5 - more noble

8-9 reps - noblest

180# 5 reps (1 pause + 4)

D.    GH Raise     3 x 8-12 (add weight if not short with BW)

12, 12, 12, short all sets with BW

E.    Seated Box Jump 5-6 Sets x 1.1.1.1 “Tall” (Build in Weight) x 12 Minutes

30 inches

36

37

38

39